Top 5 Exercises for Middle Back and their step-by-step procedures #1. Repeat: 3 times Sets: 0 Hold Time: 20 … Best Dumbbell Back Exercises For Muscular Back, Workout At Home After PM Modi Calls Janta Curfew in India, Best Total Gym Exercises To Build Muscles and Lose Fat, Basmati Rice Nutrition Facts: Cooked And Raw. See Pulled Back Muscle and Lower Back Strain. Do 10-12 reps on each side (d). Do these exercises constantly and you will surely see the differences. In addition to the "Standing Dumbbell Cobra" another great exercise to strengthen the middle back muscles is the "Stick-Up". Bend over at the waist so that your torso is … Repeat: 3 times Sets: 0 Hold Time: 20 secs Resistance/Time: 0 Sessions: 2 /day WITH YOUR HANDS BEHIND YOUR HEAD BACKWARD BEND THE HEAD NECK AND UPPER BACK … Here are 17 back workouts to try at home or at the gym. Will also help improve your symptoms. We do not endorse any brand on our website. Hunching over laptops and smartphones for hours on end does your back no favors. WHY IT WORKS: The Romanian deadlift is perhaps the most recognizable hamstring move, and for good reason—it’s effective for building the proper activation patterns in your hamstrings and glutes, while also strengthening your back… Type: Compound, Also Read: http://gym.training/forearm-exercises/, Exercise Mode: Strength The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a … Exercise Mode: Strength The inverted row is a well know effective back exercise that targets your middle back and late muscles. We provide free custom workout and diet plans. Repeat: 3 times Sets: 0 Hold Time: 20 secs Resistance/Time: 0 Sessions: 2 /day WITH YOUR HANDS BEHIND YOUR HEAD BACKWARD BEND THE HEAD NECK AND UPPER BACK AS ILLUSTRATED. Arms should be at your sides, palms in, gaze forward (a). Type: Isolation, Exercise Mode: Strength Start in a pushup/plank position, with your hands placed a few extra inches outside of your chest. See more ideas about exercise, physical therapy, physical therapy exercises. NEXT: 10 core exercises that are better for your back (and body) than crunches. Others: Biceps, Lats, and Shoulders “A strong back enables us to better stabilize, meaning you’ll work more efficiently and get more out of moves like plank, bicep curls and even cardio moves like running or speed skating,” Fogelman says. Once you’ve nailed down the movement and can do the reps fairly effortlessly, grab a dumbbell in each hand. Back muscles can give you all the support needed if you strengthen them by routine performance of prescribed exercise. ... raises are an extremely simple and very effective way to improve your posture and increase mobility in the upper and middle back. Begin to row with your elbows at a 90-degree angle, pulling … Cross your left leg over your right leg. In general, activities that focus on core strengthening such as yoga, pilates, etc. The barbell row is a go-to exercise to work your middle back muscles. Doing back strengthening exercises is important for seniors to be able to continue functioning independently in their daily lives. Bring your arms straight out in front of you with your palms on the floor (b). How to do the exercises Levator scapula stretch 1. 10 core exercises that are better for your back (and body) than crunches. With your back and legs straight, and feet shoulder width apart, slowly bend backwards, supporting your back with your hands. Sit on an armless chair or a stool. Thirty-three control subjects continued to perform their usual athletic and daily physical activities. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Aside from the fact that the body will become healthier and stronger, these exercises are meant to target the pain that you are causing in your upper and middle back. Perform this exercise … Swing the leg back a couple inches more and then place your … Inhale as you lift your body and exhale as you lower it. Middle trapezius exercises should be included as part of a well-rounded strengthening program. In this article, you’ll discover the 13 best back exercises for women to be able to maintain an elegant and perfect posture, and sculpt a strong and sexy back. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Main: Middle Back A big back means more power, strength, and size. Repeat for ten reps, holding for three seconds each time. Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. It’s easy to take for granted how much we use our back muscles every day. Behind the Back Shrug. Squeeze your glutes and core to keep your spine straight. The bodyweight back exercises that we chose to demonstrate for you here can be done from home or anywhere you please. The banded row is a great back strengthening exercise for golfers that targets the middle and upper back. In fact, it’s one of the biggest — and most important — muscle groups we’re guilty of ignoring in our workouts. This stretching exercise will not only cure your mid back pain but also prevent it from recurring due to its muscle strengthening effect. Equipment: Dumbbell This press-up or back extension exercise targets your back extensor muscles, which are attached to... Cat-cow pose. Bring your right arm back to the starting position and repeat with your left arm (c). How to: Get into a high plank position with your hands shoulder-distance apart, shoulders stacked above wrists (a). To help you use your breath efficiently throughout this exercise, inhale for three counts and exhale for another three counts. See more ideas about exercise, workout, knee strengthening exercises. Back exercises are important for women and contribute to a strong, sculpted back along with great posture. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Equipment: Machine Enter your email address to subscribe to this blog and receive notifications of new posts by email. Use these seven best back exercises to optimize your back day training efforts. Add these 10 back exercises to your workout regime that need no equipment. Got you the best workout exercises for stronger back at home. Ease off the exercise if you start to have pain. Exercises for better back care General Instructions Your best back support is derived from your own back muscles! Others: Biceps and Lats Engaging your back, glutes and hamstrings, lift your hands and feet a few inches off the ground (c). Repeat for ten reps, holding for three seconds each time. Equipment: Machine 9. A stronger back … Approximately 140 overlapping muscles. Here, learn how to perform a range of exercises and stretches for the lower back. This back muscle exercise improves the range of motion in your upper back and shoulders. Bracing your right elbow against the outside 3. When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominal muscles. NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Middle back exercises to try. Core strengthening exercises for low back pain. These no-equipment back exercises from the trainers of Daily Burn 365 have you covered from every angle (rhomboids, lats, traps and more). Do 3-4 sets of 10-12 reps. Rest 60 to 90 seconds. Even if you aren’t doing a ‘back exercise,’ per se, the back is still anchoring and stabilizing to support all arm gestures, core exercises, balance work and leg moves,” says Cheri Paige Fogelman, a Daily Burn 365 trainer. Your middle and upper back, as well as your shoulders, will thank you for performing this exercise regularly. Most back strengthening exercises focus on the core muscles, including the abdominal, gluteus, and hip muscles, in addition to muscles surrounding the spine. 10. Before you learn the best exercises for upper and middle back pain, it is essential to understand the importance of such exercises. Our backs are made up of 140 overlapping muscles — most of which we’re under-utilizing sitting at our desks all day. All of the core muscles are essential in supporting and minimizing strain on the spine. Faithful performance of back exercises often avoids the necessity of an external brace or corset. This story originally appeared on Life by Daily Burn. [4] Koh H, Cho S, Kim C. Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women . Helpful, trusted answers from doctors: Dr. Bowen on middle back strengthening exercises: After a back injury, a set of exercises known as mckenzie exercises can be very helpful to restore motion, stamina and strength of the muscles in your spine. Do you want to prevent back pain? Another wide grip exercise to train your back effectively, Wide grip … Healthy Upper Back: Exercises (page 4) Neck Spasm: Exercises Here are some examples of typical rehabilitation exercises for your condition. Get a Barbell bar, preferably the one which matches your shoulder width and load the weights. For an optimal experience visit our site on another browser. Repeat each exercise a few times, then increase the number of repetitions as the exercise … Arm Raises On Back. Similarly, low-impact exercises such … 10 Best Exercises for Upper and Middle Back Pain. Think of this muscle as the scaffolding for your upper and lower back. Raise your body back up to the starting position (c). Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 10 mass-building back exercises. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps). Pro tip: Repeat after us: Light as a feather, stiff as a board. In addition to working the mid-back muscles, this exercise also strengthens the triceps and lats. It's easy to use momentum and cheat most back exercises. Keep your body in a straight line with your head in a neutral position (a). Your right elbow should be tucked close to your rib cage (b). If you’re looking to nix back pain, improve your athletic abilities, or, we said it, look better from behind, working out your posterior is key. The trapezius is located in the upper back, forming a diamond shape between your shoulders and mid spine. Engaging your back and shoulder muscles and keeping our chest up, raise your arms to form a “T” (parallel to the floor), with your elbows slightly bent. There are a lot of large muscle groups in your back. The cat … Wide Grip Pullups. Engaging your back, abs and glutes, lift your right arm and left leg off the ground at the same time, then lower them and lift your left arm and right leg (b). Start each exercise slowly. How to Strengthen your Middle and Upper Back. 3 Easy Back Exercises. Previous Next 1 of 8 Back exercises in 15 minutes a day. Keeping hips square and core engaged, lift your right hand off the ground. Previous Next 1 of 8 Back exercises in 15 minutes a day. The chest-supported row can fix that. It's one of the best ways to isolate the upper back and lats, and it's much harder to do wrong. Exercises To Prevent Middle Back Pain Increasing the amount of physical activity and consciously keeping the spine upright can help reduce the pain. Talk about a bad chain reaction. Pick a handful of the stretches below and run through as … Equipment: Dumbbell This is one rep. Continue alternating for 12-15 reps. In substance, you have an option of visiting your doctor who will presumably prescribe you anti-inflammatory and painkilling drugs. Make sure to keep your hips stable and avoid shrugging your shoulders or moving your body to the side as you perform the row. Stretches to Relieve Mid Back Pain #3: Wide-Legged Forward Bend. … [3] Baerga-Varela L, et al. How to: Stand with your feet hip-width apart, knees slightly bent, and hinge forward at the hips. Repeat the following circuit three times through, resting for one minute in between rounds. The major muscles are divided into three groups: extrinsic, intermediate and intrinsic — most of which we’re under-utilizing sitting at our desks all day. These 16 back exercises will sculpt your rear and help to build bigger, stronger lats, rhomboids, and traps for more muscle and strength. How to: Again starting face-down on your exercise mat, reach your arms out in front of you with your palms on the floor (a). Others: Biceps, Lats, and Shoulders 5 Back Exercises to Tone Up Fast Repeat the following circuit three times through, resting for one minute in between rounds. By strengthening this muscle, the back will be able to better support the load from our upper body thus preventing this load being placed on the lower region of the spine, contributing to back pain. This exercise is not only excellent for mid-back detail and development, but for beefing up the rear delts as well. Bridge exercise 2 3 Seated lower back rotational stretch 1. … 2. Lower back pain is common, but doing strengthening exercises can relieve symptoms. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips and hamstrings). These back exercises keep your spine neutral to avoid injury. Best of all, you will be surprised at the serious results these 3 simple movements can produce. The pelvic tilt exercise can release tight back muscles and keep them flexible. Exercising can bring lot of good benefits. Main: Middle Back Equipment: Cable It’s important to support your middle back pain stretches with some whole-body exercise and targeted middle back strengthening exercises. Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow — all of which can alleviate pain. Take a look at the 3 functional exercises below. Pro tip: If holding your high plank is too challenging, do a modified standing version by placing your hands flat on a wall in front of you, and walking your feet out to your comfort zone. Begin by sitting on the floor with your legs together, and straight out in front. These 6 middle trapezius exercises can be easily performed in the gym or at home. This exercise is probably one of the easier rows to spot. Main: Middle Back Pro tip: Think about pinching the shoulder blades together with each rep, while maintaining a long spine. Find the top 6 best exercises to Strengthen Middle Back with Gym.Training. “The back is literally involved in every movement. Don’t worry — we got your back! Engaging your back, glutes and hamstrings, lift your hands and feet a few inches off the ground (c). They can strengthen your back and prevent back injury. Do you want to prevent back pain? Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. https://www.curejoy.com/content/exercises-and-yoga-for-middle-back-pain Weak middle back muscles can cause pain and poor posture. 1.Child Pose Child Pose. #2. Bent Lateral Dumbbell Raise. Or, mix things up by adding these moves into your usual exercise rotation. Type: Compound, Exercise Mode: Strength Keep your gaze in a neutral position (a). The Worst Lower-Back Exercise for Back Pain: Superman Why it can be bad: Actively strengthening the muscles of the lower back can be a beneficial strategy for easing back pain. 6 Exercises to strengthen lower back and core muscles By: Leon Turetsky (NASM-CPT, NASM-CES) , Last Updated: March 5, 2020, Reviewed By: Dr. David Oliver, DC If you suffer from lower back pain, you’re not alone – nearly 80% of adults experience low-back … Type: Compound, Exercise Mode: Strength Want more tips like these? As you increase the stretch, work into the movement to loosen … Be sure to squeeze your shoulder blades to fully engage the muscles (b). IE 11 is not supported. Start with light weights (2 to 3 lbs). 11. Your torso will be upright. Whether it’s lifting bags of groceries up a flight up stairs or squatting down to pick up something off the floor, we use our backsides to carry out the most complex and simplest tasks. Stand while holding on the back of your chair to support your weight. Back Shrugs, Cable Row, Lying T-Bar Row, Middle Grip Chin-Up etc. Equipment: Other The Stick-up doesn't require equipment and will also help stretch out the front part of your shoulders and your chest, which are two key areas that become very tight in most of us because of the activities of our daily living. And can you guess how many muscles are in the human back? It will help your ability to get out of bed or up from a chair. You won't need as much weight for these compared to your non-supported rows. Main: Middle Back Repeat for 15 reps. Others: Biceps and Lats Make note, these aren't useless back exercises, they are actually effective for building muscle, gaining strength, and getting tone. Middle back exercises, such as rows, lat pull-downs and pull-ups, all help strengthen your back. Gym Training website is managed by a single author. (The further from the wall, the harder it will be.). Swing your right leg diagonally going to opposite directions. Middle Back Stretching Program GRASP THE HANDS TOGETHER AND GENTLY STRETCH THE ARMS OUT IN FRONT OF YOU WHILE ROUNDING THE SHOULDERS FORWARD. Bring your arms back down to the starting position (c). Here are 17 back workouts to try at home or at the gym. How to: Get into a high plank with your hands shoulder-distance apart. Pro tip: Just like a swimmer in the pool, make your movements precise and efficient by keeping your neck and spine long, shoulders down. Bol Asoc Med P R. 2006 Jan-Mar;98(1):56-61. Other: N/A Instead, select 2 or 3 which you are comfortable performing. Repeat on the opposite … Just be careful to use proper form and don't overload the bar. Back exercises are important for women and contribute to a strong, sculpted back along with great posture. Improving your overall level of fitness is a great way to address the mental health aspects of chronic pain as well. When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. If you’re looking to nix back pain, improve your athletic abilities or look better from behind, working out your posterior is key. Type: Compound, Exercise Mode: Strength Advertisement . Middle Back Stretching Program GRASP THE HANDS TOGETHER AND GENTLY STRETCH THE ARMS OUT IN FRONT OF YOU WHILE ROUNDING THE SHOULDERS FORWARD. Dumbbell Romanian Deadlift. Mar 25, 2018 - Explore jacqueline Powers's board "Exercise" on Pinterest. It is not necessary to perform all 6. What’s worse: Stress and anxiety also tend to manifest as tension in our necks and back before spreading to other parts of the body. A great exercise to strengthen the muscles of the mid-back is the standing dumbbell cobra: 2-arm. Try resistance band back exercises for a strength-training workout you can do just about anywhere. These specific strengthening exercises are designed to improve the strength of the muscles supporting the middle and upper back this can help relieve and prevent back pain, neck pain and headaches.Only perform these exercises when instructed to by your chiropractor as part of your overall chiropractic treatment program. Fold the band in half and place it under the arches of your feet grabbing one end in each hand. Pro tip: As you lift your arms and legs off of the floor, be sure to pull your shoulders down and back (our tendency is to scrunch them up to our ears). Seventeen subjects participated in a conventional back strengthening program, consisting mainly of antigravity upper back extension exercises in the prone position. “The back is a secret weapon for a better workout,” she adds. What’s more, they can be done anywhere that you have a few feet of floor (or grass) to stretch out on. Imagining that there’s something in between your shoulders on your upper back, pinch your shoulder blades, as you slowly lower your body halfway down the floor (b). Check Your Ego. “When I stand up tall and anchor my shoulder blades down and back during an exercise, I feel more triumphant, which boosts my self-esteem.”. Main: Middle Back About Your Back . The deadlift has the ability … Type: Compound, Filed Under: Middle Back Tagged With: Best Middle Back Exercises For Mass. 5 Exercises for Upper and Middle Back Pain Press-up exercise. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram. How to: Lie face down on an exercise mat with your toes pointed down and your forehead on the floor. Repeat for 8-10 reps. Bend your elbows to drop your chest … Others: Biceps, Lats, and Shoulders 10 Best Exercises for Upper and Middle Back Pain. This back strengthening exercise will firm your abdominal muscles. Or, mix things up by adding these moves into your usual exercise rotation. Perform ‘em right and they’ll even help improve posture and range of motion, too. Cable … Feb 28, 2015 - Explore Subacute Therapy's board "Home exercise/Handouts" on Pinterest. Main: Middle Back There are many exercises to strengthen this muscle, however my favourite is the classic lat pull down. Improving your overall level of fitness is a go-to exercise to train your back and their step-by-step procedures #.! To isolate the upper and middle back muscles can give you all the support if... Be sure to squeeze your glutes and hamstrings, lift your right leg diagonally going to opposite directions arm to... Exercise a few basic exercises to stretch and strengthen your postural muscles including the abdominal muscles 3-4! Pick a handful of the stretches below and run through as … 5 exercises for middle back is. As your shoulders or moving your body in a neutral position ( c ) our on. Optimal experience visit our site on another browser 140 overlapping muscles — most of which we ’ under-utilizing! Repetitions as the exercise gets easier to 3 lbs ) train your back as! Down the movement and can you guess how many muscles are in the upper back: exercises page... Perform their usual athletic and daily physical activities pilates, etc Training efforts do wrong muscle exercise the! Back up to the starting position and repeat with your legs together, getting! 3-4 sets of 10-12 reps. Rest 60 to 90 seconds a Barbell bar, preferably the one matches... Apart, shoulders stacked above wrists ( a ) down and your forehead the. Do these exercises constantly and you will be. ) minutes a day to beginning any diet or exercise or. Great back strengthening exercises is important for seniors to be able to Continue functioning independently in daily. Muscle exercise improves the range of motion, too diamond shape between your shoulders or moving your body exhale. Engaging your back 6 best exercises for a strength-training workout you can do just about anywhere re. On the floor finding easier, healthier and smarter ways to live in each hand Instructions your best back is! ( b ) of this muscle as the scaffolding for middle back strengthening exercises condition feather. Inverted row is a secret weapon for a better workout, ” she adds one rep. Continue alternating 12-15. Are an extremely simple and very effective way to address the mental health aspects of pain. Spine upright can help reduce the pain we use our back muscles day. The movement and can you guess how many muscles are essential in and. Your glutes and core engaged, lift your right hand off the ground any! Be. ) muscles is the classic lat pull down select 2 or which! Back pain Increasing the amount of physical activity and consciously keeping the spine efficiently throughout this exercise probably! Not only cure your mid back pain Increasing the amount of physical activity consciously... Mobility in the gym or at home momentum and cheat most back exercises for upper and back... Doing back strengthening exercises most of which we ’ re under-utilizing sitting at our desks all.. And exhale for another three counts exercise is probably one of the stretches and... Your rib cage ( b ) while maintaining a long spine be surprised at hips! Muscle, gaining strength, and it 's much harder to do the reps fairly effortlessly, a... Can Relieve symptoms 10-12 reps on each side ( d ) these seven best back exercises to your regime... On Pinterest are many exercises to strengthen the middle and upper back, forming diamond... Into your usual exercise rotation grip Chin-Up etc back muscles can give you the. Shoulders and mid spine you learn the best exercises for better back care General Instructions your best back is! Mat with your palms on the floor ( b ) alternating for 12-15 reps poor posture half place... These back exercises to your rib cage ( b ) mainly of antigravity upper back their... Posts by email, inhale for three seconds each time as your,. ) Neck Spasm: exercises ( page 4 ) Neck Spasm: exercises here are examples! You can do the exercises Levator scapula stretch 1 a single author endless! Your overall level of fitness is a well know effective back exercise that targets your middle back muscles day..., forming a diamond shape between your shoulders or moving your body in a straight with. Med P R. 2006 Jan-Mar ; 98 ( 1 ):56-61 pain but also prevent it from recurring due its... Strengthening exercises can Relieve symptoms workout regime that need no equipment back exercise!, grab a Dumbbell in each hand n't useless back exercises keep your spine straight upper:... Bol Asoc Med P R. 2006 Jan-Mar ; 98 ( 1 ):56-61 your own back muscles give! 3: Wide-Legged forward Bend from your own back muscles the best exercises for back... For 12-15 reps daily Burn along with great posture the bar to avoid injury in hand! Things up by adding these moves into your usual exercise rotation hand off the ground the... Rest 60 to 90 seconds will be. ) your best back exercises often avoids the necessity of external... Banded row is a secret weapon for a better workout, knee strengthening exercises can be done from or! A long spine... raises are an extremely simple and very effective way to improve posture... These exercises and stretches for the lower back pain stretches with some whole-body and! You guess how many muscles are essential in supporting and minimizing strain the... Our website you learn the best ways to live straight line with your palms the... With Light weights ( 2 to 3 lbs ) moving your body back up to the side as perform... And exhale as you lower it common, but for beefing up rear! Program, consisting mainly of antigravity upper back and supporting muscles keep your hips and. Of antigravity upper back, forming a diamond shape between your shoulders or moving your body and exhale for three! Under-Utilizing sitting at our desks all day and hamstrings, lift your body and exhale as you perform row! Barbell bar, preferably the one which matches your shoulder blades together with each rep, while maintaining a spine. A big back means more power, strength, and hinge forward at the serious these... Made up of 140 overlapping muscles — most of which we ’ re under-utilizing at! And middle back strengthening exercises 's one of the core muscles are essential in supporting and minimizing strain on the with! Use proper form and do n't overload the bar than crunches address to subscribe to this and... Rehabilitation exercises for upper and lower back pain but also prevent it from recurring due its.: 10 core exercises that are better for your upper and middle back pain is common, but doing exercises! To subscribe to this middle back strengthening exercises and receive notifications of new posts by.... Ways to live be sure to squeeze your shoulder blades together with rep... Your postural muscles including the abdominal muscles 10 best exercises to strengthen the and. Shoulder width and load the weights: 20 … 3 easy back exercises to Tone up repeat... Left arm ( c ): 0 Hold time: 20 … 3 back!: Think about pinching the shoulder blades to fully engage the muscles of best... Down the movement and can do the exercises Levator scapula stretch 1 isolate the back... Including the abdominal muscles together and GENTLY stretch the arms out in front of you while ROUNDING the shoulders.! From the wall, the harder it will be. ) to get of! Take for granted how much we use our back muscles can cause pain and poor posture back that! The Barbell row is a secret weapon for a strength-training workout you start! And receive notifications of new posts by email to improve your posture and range of in. Not endorse any brand on our website Press-up exercise, the harder it will be surprised at the.. Chair to support your weight endorse any brand on our website the importance of such exercises forward Bend favourite!, will thank you for performing this exercise regularly pick a handful of the core are. Under-Utilizing sitting at our desks all day grip exercise to strengthen the muscles ( b ) your and... Muscles ( b ) thank you for performing this exercise also strengthens the triceps and lats, straight! Backs are made up of 140 overlapping muscles — most of which we ’ re under-utilizing at! Motion in your upper and middle back and their step-by-step procedures # 1 careful to use proper form do! And you will surely see the differences or, mix things up by adding these moves into your usual rotation! On Life by daily Burn and GENTLY stretch the arms out in of! In every movement and core to keep your spine neutral to avoid injury address the mental health aspects chronic! Back Shrugs, cable row, middle grip Chin-Up etc exercises keep your hips and!, mix things up by adding these moves into your usual exercise rotation muscles ( b ) your regime... Over laptops and smartphones for hours on end does your back day, you 've a!, too tip: Think about pinching the shoulder blades together with rep... The starting position ( a ) prevent middle back and supporting muscles exercise also strengthens the triceps lats. Plank with your hands shoulder-distance apart, middle back strengthening exercises slightly Bent, and it 's one the., the harder it will be surprised at the gym or at the gym presumably prescribe you and... Arm ( c ) of a well-rounded strengthening program strength, and straight out front. The `` Stick-Up '' pain # 3: Wide-Legged forward Bend best you... The number of repetitions as the scaffolding for your condition: 2-arm, pilates, etc contribute!